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Saturday, July 7, 2018

7
Jul

Saturday, July 7, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

A: Metcon (6 Rounds for reps)

3 Sets:

For Reps

1 Minute Single Arm DB Clean & Jerk 70/55 (Comp 100/70)

1 Minute Row for Max Distance

Rest 2 Minutes Between Sets

*Alternate Arms on Clean & Jerk, weight should be able to move steadily. Scale appropriately (DO NOT DROP DB’s)

Rest 5 Minutes Between A & B

B: Metcon (Time)

With a Partner Complete 6 Rds For Time:

15 Goblet Squat 70/55 (Comp 100/70)

12 Ring Dips/Push Ups (Comp 7 Ring Muscle Ups)

200m Run

*Partners Alternate Movements

Midline/Bi’s/Tri’s

Not For Time:

1 Minute Hanging Knee Tuck Hold

35 Hip Extensions

1 Minute Barbell Curl

1 Minute Overhead BarBell Extensions

1 Minute Hollow Hold

35 Banded Good Mornings

45 Seconds Barbell Curl

45 Seconds Overhead Barbell Extensions

1 Minute Plank on Forearms Hold

35 Supermans

30 Seconds Barbell Curls

30 Seconds Overhead Barbell Extension

Competition

Snatch

Snatch

Set 1 = 2 @60%

Set 2 = 2 @ 70%

Banded Snatch Pull @ 80%

Set 3 = 2 @ 75%

Banded Snatch Pull @ 85%

Set 4 = 2 @ 80%

Banded Snatch Pull @ 90%

Set 5 = 1 @ 85%

Banded Snatch Pull @ 95%

Set 6 = 1 @ 87-90%

Banded Snatch Pull @ 100%

Set 7 = 1 @ 90-95%

Clean & Jerk

Clean & Jerk

Set 1 = 2 @60%

Set 2 = 2 @ 70%

Set 3 = 2 @ 75%

Banded Clean Pull @ 85%

Set 4 = 2 @ 80%

Banded Clean Pull @ 90%

Set 5 = 1 @ 85%

Banded Clean Pull @ 95%

Set 6 = 1 @ 87-90%

Banded Clean Pull @ 100%

Set 7 = 1 @ 90-95%

Behind the Neck Snatch Grip Push Press + Overhead Squats

4x 3+3 (RPE 7-8)

Midline/Bi’s/Tri’s

Not For Time:

1 Minute Hanging Knee Tuck Hold

35 Hip Extensions

1 Minute Barbell Curl

1 Minute Overhead BarBell Extensions

1 Minute Hollow Hold

35 Banded Good Mornings

45 Seconds Barbell Curl

45 Seconds Overhead Barbell Extensions

1 Minute Plank on Forearms Hold

30 Supermans

30 Seconds Barbell Curls

30 Seconds Overhead Barbell Extension

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